9.2.15 Training Sessions (3)

 

GENERAL PREPARATION
WARM-UP:
Gather your equipment and do a few reps of each
Then:
MOBILITY:
Couch Stretch
T-Spine
Then:
WORKOUT:
20-1 Calories on the Ski Erg/Rower 
Between each rung alternate between the following five activities:
1.) 12x KB Thrusters 
2.) 300m Run
3.) 4x DB TGU
4.) 10x Burpees
5.) 2x Rope Climbs
Round one looks like 20 Calories + 12x Thursters
Round two looks like 19 Calories + 200m Sprint
Round three like 18 Calories + 4x DB TGU
Round four like 17 Calories + 10x Burpees
Round five like 16 Calories + 2x Rope Climbs
Cycle back to Thrusters, etc…
45 minute time cap
Then:
Cool Down

 

STRENGTH
WARM-UP:
10x Balancing Leg Swings
10x Hip Hinges
20x Iron Cross Kicks
10x Runner’s Bridge
2x15m Lunge + 15m Tin Man Walk
2×5 Band Tears
2×10 Dislocates
2×5 Push-up
3×3 Pull-up
Then:
MOBILITY:
T-Spine
Couch Stretch
Wrist/Elbow Prep with BB
Then:
WORKOUT:
3x BB Strict Press +
2x BB Push Press +
2x Paused (2 sec in dip) BB Push Press (ensure perfect dip position) 
3 sets light
Then:
Paused Push Press (3 sec in perfect dip position), across
3-3-3-3
Then:
5x Neutral-Grip Pull-ups +
10x Thick DB Chest Press, neutral +
5x Neutral-Grip Pull-ups +
10x Strict Push-ups
4 sets, rest 2:00 between sets
Then:
Rotator Cuff Work or Box Arch Holds 

 

COMPETITIVE FITNESS
Prep shoulders for ring dips
Then:
2x (1-5) Ring Dip Ladders. Do a muscle-up to get yourself up to the rings if you want to make it more sassy. 
Then:
“Curtis Ps” variant
KB Clean +
2x Lunge (hold KB in rack position) +
Push Press
Repeat this sequence for 10m
Rest, 3 sets, climbing to a VERY challenging 10m
Then:
15 minutes to establish max for day 3x Front Squat + Split Jerk
Then:
“Fat Diane”
21-15-9
Axle Deadlift + Strict HSPU
Not for time
Then:
Cool Down 

COACH’S COMMENTS
N/A

 

PHOTOS

The lockout is an opportunity to unload.

The lockout is an opportunity to unload.

IMG_7794

The DB presents an interesting twist on an old favorite.

Can't wait to play with this thing. 4-Man Slug from RogueFitness.

Can’t wait to play with this thing. 3-Man Slug from RogueFitness.